19TUE19

18
Nov

19TUE19

CrossFit Reality – CrossFit

Warm-up

Shoulder Warm Up (No Measure)

2 Rounds:

200m Run

10 Kipping Bar Swings

20 sec Bar Hang

15 Pass Throughs

50′ OH PVC Walking Lunge

15 Banded Pull Aparts

8 Burpees

Weightlifting

Push Press (E2:30 x 5 – 4 reps /10 sec/ 4 reps)

4 Reps. rest 10 sec . 4 Reps

– be strict on the rest

– build to a heavy set

Metcon

Metcon (AMRAP – Reps)

E90sec x 16

1 – 12/10 Cal Ski

2 – 15 Ring Push Up’s

3 – 16 C2B Pull Up’s

4 – 20 Wall Balls 20/14
Scale

– Hand release or deficit push ups on plates

– pull ups or working on kip swing

– ring rows